THUSEP17

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pec Stretch on Wall: 1 Minute (Each Side)

Overhead Stretch on Wall: 1 Minute

Strength

Max Weighted Set of 3 Strict Pullups

Athletes will have 8 minutes to build to a max weight set of 3 strict pull-ups

Max Weighted Set of 3 Strict Ring Dips

Athletes will have 8 minutes to build to a max weight set of 3 strict ring dips

Conditioning

Metcon (AMRAP – Reps)

“Up & Under”

AMRAP 9:

3 Strict Ring Dips

3 Strict Pull-ups

30 Double Unders

6 Strict Ring Dips

6 Strict Pull-ups

30 Double Unders



[Climb By 3 Reps Each Round]
*To complete the workout as written, we recommend having at least 12+ reps unbroken on both strict movements

*If you’re not there quite yet, there are a few options:

-Climb by 1-2 Reps Per Round Instead of 3

-Add Band Assistance

-See your coach for other alternatives

*The score at the end of the 9 minutes is the total number of reps completed:

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Renegade Rows

200 Meter Run

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Lats

Calves

Triceps

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